Workout of the Day - Saturday July 26, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 200m Run
- 15 Banded Good Mornings
- 10 Scap Pull-ups
- 15 Jump Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)
Conditioning
25 minute AMRAP:
- 15 Deadlifts (135/95)
- 2 Rope Climbs
- 20 Step-ups
- 10 Shoulders to Overhead (95/65)
- 25 Air Squats
- 20 Hand Release Push-ups
Workout of the Day - Tuesday July 22, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 200m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Step-ups (each side)
- 10 Sots Presses
- 20 Clam Crunches
Strength
Strict Press:
- 10:00 to complete a 2RM
Conditioning
For time:
- 800m Run
- 50 Wall Balls
- 20 Deadlifts (185/135)
- 50 Wall Balls
- 800m Run
Time cap = 18 minutes
Workout of the Day - Friday July 18, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 200m Run
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Strict Pull-ups
- 20 Clam Crunches
Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%
Conditioning
4 Rounds for time:
- 400m Run
- 8 Power Cleans (100/70)
- 8 Handstand Push-ups
Workout of the Day - Saturday July 12, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 10 Burpees
- 10 Step-ups (each side)
- 20 Band Pull Aparts
- 10 Banded Good Mornings
- 1:00 High Plank Shoulder Taps
Conditioning
24 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 18 Wall Balls
- 3rd minute = 21 Sit-ups
- 4th minute = 1 Round of "DT"
- 5th minute = Rest
1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks.
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.
Workout of the Day - Monday June 16, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 200m Run
- 20 High Plank Shoulder Taps
- 20 Heel Overs
- 20 Plate Hops
- 10 Sots Presses
Strength
Push Press:
- Every 1:30 x 7 sets
- 1x10 @ 60%
- 1x8 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%
- 1x8 @ 65%
Conditioning
For time:
3 Rounds of:
- Run (400m, 300m, 200m)
- Toes to Bar (20, 15, 10)
- Deadlifts (15, 10, 5) (225/155)
Rest 2:00
Then, 3 Rounds of:
- Run (300m, 200m, 100m)
- Toes to Bar (15, 10, 5)
- Deadlift (9, 6, 3) (225/155)
Workout of the Day - June 7, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 10 Burpees
- 10 Romanian Deadlifts
- 10 Kip Swings
- 1:00 High Plank Shoulder Taps
- 1:00 Wall Sit
Conditioning
25 minute AMRAP:
- 10 Deadlifts (165/115)
- 200m Run
- 15 Toes to Bar
- 200m Run
- 20 Push-ups
- 200m run
Workout of the Day - May 14, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Band Pull Aparts
- 15 Single Leg Glute Bridges (each side)
- 0:30 Ring L-Sit
Strength
Deadlift:
- 5x5 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
For time:
4 Rounds of:
- 15 Push-ups
- 20 Abmat Sit-ups
Then, 4 Rounds of:
- 50 Double Unders
- 15/12 Calorie Row
Time cap = 16 minutes
Workout of the Day - April 28, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 250m/200m Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Sots Presses
- 20 Band Pull Aparts
- 0:30 L-Sit Hold
Strength
Deadlift:
- 5x4 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
5 Rounds for time:
- 20 Wall Balls
- 20/16 Calorie Row
Workout of the Day - April 21, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 12/10 Calorie Row
- 10 Goblet Squats
- 10 Single Arm Dumbbell Strict Presses (each side)
- 16 Heel Overs
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 3x5 @ 75%
Conditioning
5 Rounds for time:
- 10 Deadlifts (185/135)
- 10 Ring Dips
- 10 Bar Facing Burpees
Workout of the Day - April 1, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 200m Run
- 20 Banded Good Mornings
- 10 Sots Presses
- 0:30 Hollow Hold
- 0:30 Shoulder Taps
Strength
Deadlift:
- 3x3 @ 80%
- 3x3 @ 85%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
15 minute EMOM:
- 1st minute = 16 Shoulders to Overhead
- 2nd minute = 16 Weighted Step-ups
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees
Pick a weight on the Shoulders to Overhead and Step-ups that you can complete 16 reps in a minute
Workout of the Day - March 19, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 10 Burpees
- 8 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 20 Banded Side Steps
- 0:30 Hollow Hold
Strength
Deadlift:
- 4x3 @ 85%
- Rest 2:30 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
10 Rounds for time:
- 1 Rope Climb
- 10 Step-ups
- 10/8 Calorie Row
Time cap = 17 minutes
Workout of the Day - March 4, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 200m Run
- 10 Single Arm Upright Rows
- 15 Banded Side Steps (each side)
- 10 Toes Elevated Romanian Deadlifts
- 15 Clam Crunches
Strength
Deadlift:
- 1x5 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x2 @ 90%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 25/20 Calorie Row
- 20 Step-ups
- 20 Hand Release Push-ups
Workout of the Day - February 15, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 20/16 Calorie Row
Then, all w/ Empty Barbell:
- 10 Deadlifts
- 10 Upright Rows
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Conditioning
"DT + Row"
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)
- 500m/400m Row
Workout of the Day - February 11, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
2 Sets:
- 10 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 0:20 Hanging Knee Raise Hold
Strength
Deadlift:
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%
- 2x3 @ 85%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 8 Handstand Push-ups
- 8 Power Snatches (95/65)
- 500m/400m Row
Workout of the Day - January 31, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 200m Run
- 10 Bulgarian Split Squats (each side)
- 20 Band Pull Aparts
- 10 Strict Burpees
- 20 Clam Crunches
Strength
Deadlift:
- Every 2:00 x 4 sets
- 1x3 @ 80%
- 3x3 @ 85%
- Dead-stop Reps (no touch & go)
Conditioning
For time:
3 Rounds of:
- 3 Rope Climbs
- 15 Front Squats (115/80)
Then, 3 Rounds of:
- 6 Handstand Push-ups
- 30 Sit-ups
Workout of the Day - January 22, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
2 Sets:
- 15 Wide Stance Air Squats
- 10 Banded Side Steps (each side)
- 15 Donkey Kicks (each side)
Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 80%
- Dead-stop Reps (no touch & go)
Accessory
3 Sets:
- 15 Dumbbell Bent Over Rows
- 20 Tempo Push-ups
- 20 Clam Crunches
- 1:00 Wall Sit
Workout of the Day - December 30, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minutes:
- 10 Air Squats
- 7 Dumbbell Deadlifts (light weight)
- 7 Dumbbell Upright Row
- 10 Dumbbell Strict Press
Back Squat
Specific Warm Up - 2 Sets:
- 8 Reps @65%
- 6 Reps @70%
Rest 1 Min between each set.
Back Squat
- 5 Sets of 5 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
15-Minute AMRAP:
- 10 Deadlifts (95/65)
- 8 Hang Power Cleans (95/65)
- 15 Wall Balls
Workout of the Day - December 27, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minute EMOM:
- Minute 1: Row
- Minute 2: Banded Shoulder Press
- Minute 3: Banded Good Mornings
- Minute 4: Single Unders
- Minute 5: PVC Passthrough
Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @65%
- 6 Reps @70%
- 4 Reps @75%
Rest 1 Min between each set.
Deadlift
- 3 Sets of 3 Reps @2021
Use 80% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
3 Rounds For Time:
- 15 Dumbbell Hang Power Cleans (50/35)
- 12 Dumbbell Push Jerks (50/35)
- 50 Double Unders
Time Cap: 15 Minutes
Workout of the Day - December 19, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
5 Minute EMOM:
- Minute 1: Air Squats
- Minute 2: Banded Passthrough
- Minute 3: Sit-Ups
- Minute 4: Banded Good Mornings
- Minute 5: Jumping Jacks
Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.
Deadlift
- 3 Sets of 3 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
3 Rounds:
- 10 Dumbbell Power Snatches (50/35)
- 12 Goblet Squats
- 8 Toes to Bar
Rest 2 Minutes
3 rounds:
- 8 Dumbbell Power Snatches (50/35)
- 10 Goblet Squats
- 6 Toes to Bar
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)
Workout of the Day - December 17, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 Minutes:
- 20 Single Unders (Jumping Double Taps)
- 10 Air Squats
- 5 Inchworm to push ups
- 5 Dumbbell Deadlifts (use light weight or bodyweight)
- 5 Push-Ups
Barbell Bench/Floor Press
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.
Barbell Bench/Floor Press
- 3 Sets of 3 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
3 Rounds For Time:
- 10 Deadlifts
- 10 Push Presses
- 50 Double Unders
Time Cap: 10 Minutes
Weight:
RX: 115/85 lbs
Scaled: 95/65 lbs
Beginner: 45/35 lbs